Dieting, ugh, I hate it, but I've balooned. I don't care about weight, but my belt is getting too tight (up to 207). Good news is, during the latest bulking phase I hit a 300 lb. squat and 385 deadlift.
Still powering through Krypteia
Deadlift maxed out at 160lbsx5, felt good. Definitely still light on this lift but feeling it so no issues there.
5s pro.
Supersets were DB Bench Press and Reverse Grip Pulldowns.
Secondary work - did push ups, they were kind of a disaster.
I just started 5/3/1 for beginners I bought one of Wendler’s books (5/3/1 2nd edition) and I think I misinterpreted the assistance work.
Are you supposed to hit 50-100 reps on each pull, push and leg/core accessory exercise? Or hit 50-100 reps through all 3 exercises? I’ve been trying to hit 50 on each one and want to increase the reps little by little. But after reading some comments and browsing the subreddit I’m thinking I have it wrong and need to hit the 50 reps throughout all 3
I’m not sure if it depends on what accessory work you’re doing, I’m prioritizing chins, dips, db rows, db ohp, good mornings, db squat and leg raises.
Thanks for any insight, tips or comments.
**3/5/1 FSL 5x5 W3 D2**
Dear diary,
I was out of town for work for this session. The downtown gym that my hotel was partnered with was super polished and had all my bases covered.
Didn’t expect this bench PR set to come so easy. I had probably two half-decent reps in the tank.
--------------------
**Bench Main:** 5 x 110 lb., 3 x 125 lb., 7 x 140 lb. ***(PR)***
**Bench Supp:** 5x5 @ 110 lb.
**Assistance:** Circuit: ab wheel, bent over dumbbell rows (weight increase), assisted dips
**Side work:** Russian Fighter Pull Up Program 6-6-5-4-3
Yesterday after my 5/3/1 sets I hit 100kg (225lbs) for the first time ever for bench press through some joker sets. Knew my e1rm was a bit higher than 100 for a while now but was still nice to lock it in
When do you do your conditioning following leg main lift days? Do you do it immediately after or a day after?
I’m finding my legs usually give out before my aerobic capacity does do to soreness that usually occurs from deadlift/squat days. No I am not doing any extra volume outside of main lift, SSL/FSL, and SLC.
Sure being in shape is great but do you need to condition 9 times a week and lift 4 times a week to be considered in shape? I feel like for the average weightlifter your going to run into some fatigue without perpetually bulking
I am not the average weightlifter though. I don't imagine the average weightlifter wants to train like I do, nor do I want to train like the average weightlifter.
For me, yes: I need to do conditioning twice a day 7 days a week to be considered "in shape".
Ok but your comment implied you needed to do that conditioning to stay in shape, I just don’t even think that’s remotely close to what’s truly needed, especially based on the frequency Jim calls for
Conditioning is really dependent on what your personal goals are. If you’re in a military/first responder role your conditioning is super important so you’re going to do a lot of it. If you’re a dude lifting weights you’re not gonna need 14 conditioning sessions a week.
He has a different idea of what “in shape” means than you do, then. Nothing wrong with that.
You don’t have to go that far, but move in that direction, at least.
less prescriptive and more time availability dependent. I prefer to do it separate in the mornings, but if I have time at the tail end of a workout, I'll add a quick wod. I think doing conditioning *at all*, regardless of the timing, is probably 95% of the game.
Thanks, I try to get in 3x 2-3 mile sessions per week, sometimes a little better sometimes worse, but the last thing I want to do is do it too close to a leg workout to impact recovery
Usually I find my conditioning improves my recovery and will only inhibit my lifts if I run a day before a leg day
I think I need to start focusing on hard conditioning though. I rarely do this, need to get out to my local hill more often
Just finished Day 3, Week 3, of BBB Beyond.
Hit a new PR and then finished the 5x10 deadlifts at 70% TM. I am so stoked right now. I just want to eat.
My original plan was to do a short cut for like 6-8 weeks right now, since I’ve been eating in a surplus since November. But I’m so jazzed about my strength gains (hit PRs in everything this week) that I’m almost about to say, “fuck it, fuck the extra belly fat” and just keep eating and pushing for more PRs.
Thanks for listening.
Today's conditioning: EMOM 5 burpees, remainder of the minute is KB swings. I woke a smidge late, so it was only 100 swings in 4:30.
Yesterday's accomplishment: I finished my taxes! Federal and state both set PRs and accepted my returns in two hours.
SVR II - C1 W1 D2
BW: 166.8#
**1k row**: 4:32.8
- Weekly total: 2,000 meters
**Bench** - 125 - 5, 145 - 5, 160 - 8 rep PR, 125 - 18 rep PR
**DB rows** - 61 - 5x5
- 8 is where I felt comfortable without a spotter. It moved well. Couple of rep PR's always feels good.
- Move up on DB rows. It'll take a few weeks to get to the really heavy stuff.
/u/Mythicalstrength **delts** -
10# - 20
5# - 20
2.5# - 20
Empty - 20
Crucifix hold - :42
- That burn is real. Oh wow. Once through is enough for now lol
**BSS** - 10# - 5x10
- Sorely missed and much needed. My quads need a lot of work.
**K2E** - 42 reps
**Face pulls** - 13x10
- I know it's majoring in the minors, but face pulls just feel so much better than pull aparts.
Unfortunately I pulled my right hip adductor (seems to have been a muscle tear? My first...) yesterday during squat supplemental work. Seems to be a very light injury as I can go about my daily activities with only minor pain.
Anyways, I'm hoping I'll be in shape to do the final deadlift session of this cycle, and maybe recover in time to be able to squat in a couple of weeks for the anchor. Also looking for any decent rehab exercises I can do in the meantime. Here's the training log.
5×531 C2W3D3
OHP:
+ 5 @135lb
+ 5 @145lb
+ 5×5 @165lb
Squat (Five and Dime):
+ 5 @265lb
+ 3 @305lb
+ 7 @335lb (then got injured)
Assistance: dips, seal rows, front delt raises, face pulls.
Dieting, ugh, I hate it, but I've balooned. I don't care about weight, but my belt is getting too tight (up to 207). Good news is, during the latest bulking phase I hit a 300 lb. squat and 385 deadlift.
Still powering through Krypteia Deadlift maxed out at 160lbsx5, felt good. Definitely still light on this lift but feeling it so no issues there. 5s pro. Supersets were DB Bench Press and Reverse Grip Pulldowns. Secondary work - did push ups, they were kind of a disaster.
I just started 5/3/1 for beginners I bought one of Wendler’s books (5/3/1 2nd edition) and I think I misinterpreted the assistance work. Are you supposed to hit 50-100 reps on each pull, push and leg/core accessory exercise? Or hit 50-100 reps through all 3 exercises? I’ve been trying to hit 50 on each one and want to increase the reps little by little. But after reading some comments and browsing the subreddit I’m thinking I have it wrong and need to hit the 50 reps throughout all 3 I’m not sure if it depends on what accessory work you’re doing, I’m prioritizing chins, dips, db rows, db ohp, good mornings, db squat and leg raises. Thanks for any insight, tips or comments.
50-100 reps of pushing, 50-100 reps of pulling, 50-100 reps of single leg, core. Those are recommendations. You can do more, and you can do fewer.
Ok, cool I appreciate the response.
Definitely dude!
**3/5/1 FSL 5x5 W3 D2** Dear diary, I was out of town for work for this session. The downtown gym that my hotel was partnered with was super polished and had all my bases covered. Didn’t expect this bench PR set to come so easy. I had probably two half-decent reps in the tank. -------------------- **Bench Main:** 5 x 110 lb., 3 x 125 lb., 7 x 140 lb. ***(PR)*** **Bench Supp:** 5x5 @ 110 lb. **Assistance:** Circuit: ab wheel, bent over dumbbell rows (weight increase), assisted dips **Side work:** Russian Fighter Pull Up Program 6-6-5-4-3
Yesterday after my 5/3/1 sets I hit 100kg (225lbs) for the first time ever for bench press through some joker sets. Knew my e1rm was a bit higher than 100 for a while now but was still nice to lock it in
Widowmaker circuits W3D2 - OHP 5x5/3/1 - Circuit 12 Minute Workout - 30 sec jump rope - 8 push ups, rest the reminder of the second 30 secs Felt like my butt could crack coconuts afterwards
When do you do your conditioning following leg main lift days? Do you do it immediately after or a day after? I’m finding my legs usually give out before my aerobic capacity does do to soreness that usually occurs from deadlift/squat days. No I am not doing any extra volume outside of main lift, SSL/FSL, and SLC.
I do both.
Gotcha so you do it about 4 times a week?
I do conditioning every day, and typically multiple times a day.
Interesting, and it never impacts your weight training at all?
It impacts it positively. Being inshape is VERY valuable as far as weight training goes.
Sure being in shape is great but do you need to condition 9 times a week and lift 4 times a week to be considered in shape? I feel like for the average weightlifter your going to run into some fatigue without perpetually bulking
I am not the average weightlifter though. I don't imagine the average weightlifter wants to train like I do, nor do I want to train like the average weightlifter. For me, yes: I need to do conditioning twice a day 7 days a week to be considered "in shape".
Ok but your comment implied you needed to do that conditioning to stay in shape, I just don’t even think that’s remotely close to what’s truly needed, especially based on the frequency Jim calls for
Conditioning is really dependent on what your personal goals are. If you’re in a military/first responder role your conditioning is super important so you’re going to do a lot of it. If you’re a dude lifting weights you’re not gonna need 14 conditioning sessions a week.
He has a different idea of what “in shape” means than you do, then. Nothing wrong with that. You don’t have to go that far, but move in that direction, at least.
But I DO need to do that conditioning to be in shape...
less prescriptive and more time availability dependent. I prefer to do it separate in the mornings, but if I have time at the tail end of a workout, I'll add a quick wod. I think doing conditioning *at all*, regardless of the timing, is probably 95% of the game.
Thanks, I try to get in 3x 2-3 mile sessions per week, sometimes a little better sometimes worse, but the last thing I want to do is do it too close to a leg workout to impact recovery Usually I find my conditioning improves my recovery and will only inhibit my lifts if I run a day before a leg day I think I need to start focusing on hard conditioning though. I rarely do this, need to get out to my local hill more often
Just finished Day 3, Week 3, of BBB Beyond. Hit a new PR and then finished the 5x10 deadlifts at 70% TM. I am so stoked right now. I just want to eat. My original plan was to do a short cut for like 6-8 weeks right now, since I’ve been eating in a surplus since November. But I’m so jazzed about my strength gains (hit PRs in everything this week) that I’m almost about to say, “fuck it, fuck the extra belly fat” and just keep eating and pushing for more PRs. Thanks for listening.
How long should you rest during the 5x10? 1-2 mins?
> Hit a new PR and then finished the 5x10 deadlifts at 70% TM. hell yeah
Today's conditioning: EMOM 5 burpees, remainder of the minute is KB swings. I woke a smidge late, so it was only 100 swings in 4:30. Yesterday's accomplishment: I finished my taxes! Federal and state both set PRs and accepted my returns in two hours.
SVR II - C1 W1 D2 BW: 166.8# **1k row**: 4:32.8 - Weekly total: 2,000 meters **Bench** - 125 - 5, 145 - 5, 160 - 8 rep PR, 125 - 18 rep PR **DB rows** - 61 - 5x5 - 8 is where I felt comfortable without a spotter. It moved well. Couple of rep PR's always feels good. - Move up on DB rows. It'll take a few weeks to get to the really heavy stuff. /u/Mythicalstrength **delts** - 10# - 20 5# - 20 2.5# - 20 Empty - 20 Crucifix hold - :42 - That burn is real. Oh wow. Once through is enough for now lol **BSS** - 10# - 5x10 - Sorely missed and much needed. My quads need a lot of work. **K2E** - 42 reps **Face pulls** - 13x10 - I know it's majoring in the minors, but face pulls just feel so much better than pull aparts.
Unfortunately I pulled my right hip adductor (seems to have been a muscle tear? My first...) yesterday during squat supplemental work. Seems to be a very light injury as I can go about my daily activities with only minor pain. Anyways, I'm hoping I'll be in shape to do the final deadlift session of this cycle, and maybe recover in time to be able to squat in a couple of weeks for the anchor. Also looking for any decent rehab exercises I can do in the meantime. Here's the training log. 5×531 C2W3D3 OHP: + 5 @135lb + 5 @145lb + 5×5 @165lb Squat (Five and Dime): + 5 @265lb + 3 @305lb + 7 @335lb (then got injured) Assistance: dips, seal rows, front delt raises, face pulls.